Blog - CrossFit Dig Deep

R2R Programming Overview: Week of 12/18

December 18, 2017
[embed]http://https://youtu.be/isT7diG6qQo[/embed] Monday Back Squat (Deload Week (4x3)) Metcon (Time) 3 Rounds for time of: 500m Row or 400m Run 15 Burpees 30 Hang Power Cleans (95/65) Metcon (No Measure) Accessory Work: 1. 2x20 Good Mornings 2. 100 Abs of choice Tuesday Front Squat (4x2 @ 80%) Load the bar to 80% of your heaviest front squat from the last three weeks...

Featured Member Friday: Corey Dunn

December 15, 2017
Each week we ask one of our members why they started CrossFit :) 1. When did you start CrossFit? November 2015 2. Why did you start CrossFit? Rebecca joined, and when she would come home she was excited to tell me about her day at the box. Using terms like AMRAP, Metcon, WOD, etc I was lost. I joined so I could understand what she was talking about. 3. What's your favorite thing about coming to Cr..

Did someone say Ribs & Sweets?

December 13, 2017
We know you are always looking for quick and easy go-to recipes for your next meal prep day or for your family dinners, and today is an amazing one from The Crossfit Journal and Nick Massie. He is Crossfit's Culinary Ninja Speciality Course teacher and brings a lot of great Paleo recipes and advice to the Crossfit world about meal prepping, the zone diet, etc. Below is a quick video of him showing..

Benefits of A Training Partner – (feat. Coach JoAnna)

December 12, 2017
Have you ever had those days where you just don't want to go to the gym? I will be the first to raise my hand. That was me yesterday. Everything in me just wanted to stay in bed for ten more minutes, but then I remembered something… I was not going to be training alone. I’ve realized that having a training partner has helped me tremendously on my fitness journey. Having a training partner is ..

R2R Programming Overview: Week of 12/11

December 11, 2017
Monday Strength: 2 Rep *Heavy* Front Squat 3 Rounds FT: 500M Row 25 S2OH 95/65 25 T2B Tuesday Strength: Back Squat 3X8 21-15-9 Deadlifts 225/155 Bar over Burpees Wednesday 12 Min EMOM of: Min 1-4: 4TNG Power Snatches Min 5-8: 3 TNG Power Snatches Min 9-12: 2 TNG Power Snatches 14.1 - 10Min AMRAP 30 Double Unders 15 Power Snatches 75/55 Thursday Gymnastics EMOM: Odd: Strict HSPU Even: C2B ..

Featured Member Friday: Jaime Deweese

December 8, 2017
Each week we ask one of our members why they started CrossFit :) 1. When did you start CrossFit? May 2016 2. Why did you start CrossFit? My why is more of a why not? I'd tried all other forms of exercise and found none I would stick with because I got bored with them and didn't see results, so I thought "what's one more shot? I'll try this Crossfit thing, I mean it seems to be working for Brandy..

Driven Nutrition: Optimal Rest & Recovery

December 6, 2017
At River 2 River, we believe that optimal rest and recovery will help you CRUSH goals in the gym that you never thought possible. Some people believe "THE GRIND NEVER STOPS", but without adequate and quality sleep, your body can never truly recover or reach it's true maximum potential. That's why this week we are going to highlight the product R&R by Driven Nutrition and why we think our mem..

Featured Member Friday: Randy Duncan

December 1, 2017
Each week we ask one of our members why they started CrossFit :) 1. When did you start CrossFit? I started in late February. 2. Why did you start CrossFit? The reason why I started was to better myself and to make sure I was able to walk my daughter Gracie down the isle at her wedding, she is 10 years old. 3. What's your favorite thing about coming to CrossFit? My favorite thing is that it's diffe..

Recovery Tools for Training (feat. Coach Matt Starks)

November 28, 2017
Recovery is key for anyone doing any style of training from Crossfit to Sports Training. Active Recovery helps to loosen up, or release, stiff, short, or adhered muscle groups. It reduces scar tissue and adhesions which improves mobility/range of motion and quality of movements. There are many methods of active recovery that are easy to do yourself, that can be accomplished at the gym or even..

Featured Member Friday: Chad Vance

November 24, 2017
Each week we ask one of our members why they started CrossFit :) 1. When did you start CrossFit? Dabbed a little in it from 2005-2009 as a supplement to both martial arts training and Army physical fitness training for ROTC. I started the main site WODs 5 days a week doing the Girl's RX in 2009, working to the men's scale in 2011. Ended up coaching Crossfit in Afghanistan while deployed late 2012 ..

7 Nutrition Hacks for ANY Holiday

November 22, 2017
Holidays bring emotion, family, memories and FOOD…the perfect recipe for a nutritional catastrophe, but fear not, our 7 Nutrition Hacks for ANY Holiday will set you up for success. Whether it’s Thanksgiving, a birthday or any other holiday, the tendency we have is to over indulge in both eating and drinking. Use these 7 tools to help you better deal with EVERY holiday. Eat the food, just ..

Mobility (feat. Coach Missy)

November 21, 2017
Does your thruster look more like a Michael Jackson toe stand from Thriller? Then pop a deep squat and let’s talk about mobility. What is mobility, exactly? It’s defined as “the ability to move or be moved freely and easily.” Don’t confuse mobility with flexibility or a warm-up. Mobility allows us to use our joints’ full range of motion to improve positions and increase joint stab..

R2R Programming Overview: Week of THANKSGIVING! 11/20

November 20, 2017
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Featured Member Friday: Rebecca Dunn

November 17, 2017
Each week we ask one of our members why they started CrossFit :) 1. When did you start CrossFit? June 2015 2. Why did you start CrossFit? I was about to turn 39 when I signed up and wanted to get fitter and healthier before the big 4-0. 3. What's your favorite thing about coming to CrossFit? The community!!! We are truly a family and support each other both in and outside the gym...

Should you be taking Aminos?!

November 15, 2017
It's Wellness Wednesday and today is also our deadline to get your order in for our Driven Nutrition Supplements! This week we are going to talk a little bit about Amino acids and why you may want to consider adding them into your daily workout routine. First things first. Maybe you are new to the gym and not sure what all you may need to include in your gym routine. Pre-workout drinks? Protein s..

Discipline. (feat. Coach Dennis)

November 14, 2017
I remember life before CrossFit. Every January 1st, I would make a “new” New Years resolution. “I will go to the gym every day" or “I will stop eating fast food and candy/sweets”. Then, without a doubt, by January 6th, I will have eaten two chocolate chip cookies while having lunch at the ever-so-healthy Subway. Right?! We have ALL been there. Year after year, we have great intentions of..

R2R Programming Overview: Week of 11/13

November 12, 2017
[video src="http://cfdigdeep.wpengine.com/wp-content/uploads/2017/11/img_6079.mp4" ] Monday Dirty Thirty Jr: FT (25 Minute TimeCap) 30 Box Jumps 24/20 30 C2B 30 KBS 53/35 30 Front Squats 115/80 30 Toes to Bar 30 Push Press 30 Deadlifts 30 Wall Balls 20/14 30 Burpees 30 Double Unders Tuesday Strength: 2 Rep Power Snatch EMOM AMRAP 15 Power Snatches 30 Double Unders ..

Featured Member Friday: Jimmy Walters

November 10, 2017
Each week we ask one of our members why they started CrossFit. :) 1. When did you start CrossFit? October of 2012, at OG Super City 2. Why did you start CrossFit? To improve my overall fitness 3. What's your favorite thing about coming to CrossFit? The competitive aspect which provided accountability and assisted me with utilizing my full potential at the box. ..

Alcohol and Gym Performance, Are They Correlated?

November 8, 2017
Lets be honest. Most all of us like to occasionally let loose on the weekends or on special occasions and have a couple drinks with friends and family. Some more than others, and that's okay, no judgement here! But is that beer or mixed drink (or 5) really affecting your performance in the gym? You may be surprised by the answer. As with anything else, moderation seems to be the key to success. Th..

Volume vs. Intensity (feat. Coach Brad)

November 7, 2017
Not only am I a CrossFit coach, I am also an avid CrossFit athlete who truly believes in the theories associated with the CrossFit program and lifestyle. Even I question myself on my own training regimen and often get asked by athletes, "What else can I do, in addition to my CrossFit class, to get more work in?" The question we first need to ask ourselves is "Do I have a sense of purpose when I am..

R2R Programming Overview11/6

November 5, 2017
Monday Rx & Scaled Thruster-Push Press-Push Jerk-Split Jerk 1-1- 1-1- 1-1- 1 15 Minute AMRAP of: 15 Wallballs (20/14) 10 T2B 5 Power Cleans (185/125) Tuesday Rx & Scaled 7 Minute AMRAP of: Bar Over Burpees *On the Minute: 7 Deadlifts (225/155) *Score total Burpees completed 15 Minute EMOM of: Minute 1: Dumbbell Snatch (50/35) Minute 2: Pistol Minute 3: Double Unders *Score low..

Featured Member Friday: Matt Bazarnyj

November 3, 2017
Each week we ask one of our members why they started CrossFit :) 1. When did you start CrossFit? Fall/Summer of 2015 2. Why did you start CrossFit? I was going through a rough time in my life, dealing with divorce (attorneys). My life was turned upside down and I was at my heaviest I had ever been (265lbs), turning to food to compensate for the stress. I knew I needed to do something for my health..

Shopping for Eggs Shouldn’t Be Hard!

November 1, 2017
In today's society, there are so many terms flying around grocery stores and food labels. Cage-free, Free-range, Organic, All-Natural, Pasture-raised, the list is never ending and can be pretty confusing. But what things do you consider when buying your eggs? Cost? Nutrition? How the chickens were raised? Brown versus white eggs? All of these can be factors to consider when deciding which protein-..

“Finessing Your Fitness” (ft. Coach Ben)

October 31, 2017
Let’s take a moment and think about our fitness, as an analogy of your fitness to your outfit. In CrossFit your fitness is based on a few foundational pieces, like a basic outfit. The shoes are a crucial part of the outfit (the foundation) let’s say that is your strength. Pants, let’s say those are your Stamina or Muscular Endurance. Lastly your Shirt is your Cardiovascular E..

Programming Overview: Week of 10/30

October 30, 2017
Here's what you can expect this week :) ..

Featured Member Friday: Kristina Bailey

October 27, 2017
Each week we ask one of our members why they started CrossFit :) 1. When did you start CrossFit? December 2014 (I went and tried our CFP for a week before it was officially open) 2. Why did you start CrossFit? My sister (Tara Welch) had been doing CrossFit for a long time and had been begging me to go so I finally gave up and went lol. 3. What's your favorite thing about coming to CrossFit? The fa..

[COMMUNITY] R2R Gives Back

August 22, 2017
COMMUNITY is the foundation of CrossFit both inside and outside of the box. That's why at R2R Fitness, it's a priority to support heroic organizations in the Paducah and Metropolis area to help better our community! Help us continue our support of the Global War on Terrorism Memorial in Paducah here: https://www.gofundme.com/j9tkmd4k ..

“Rise Challenge” 2017

July 21, 2017
Last month hosted our first ever "Rise Challenge" @ R2R Fitness. We partnered with Paducah Meal Prep Co. and R2R Chiropractic to provide: -30 Days worth of custom prepared meals -Chiropractic Care and Movement Assessments -Personal Training and Nutrition Education We received over 180 applications for the challenge, but were only able to select 3 local people. Here is their awesome story :) ..

Time Management: Making Time For Your Own Health

June 1, 2017
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The Importance of Fat (ft. Coach Tico)

March 20, 2017
The Importance of Fat Have you ever wonder why seem to store fat in certain parts of our body? Have you ever thought of why females complain about their “fat” legs and guys always talk about their “beer gut”? How come we are all human (regardless of gender, race or culture) but we are still so different from each other? How come we eat fat if we are trying to get rid of it? Hopefully this ..